Low Sodium Hearty Grain Bowl
Fuel your body with the vibrant flavors and wholesome ingredients of this **Low Sodium Hearty Grain Bowl**, a nutrient-packed meal that's as satisfying as it is healthy. This recipe combines fluffy cooked quinoa with a rainbow of fresh vegetables, including crisp cucumber, sweet cherry tomatoes, crunchy red bell pepper, and tender massaged kale. Protein-packed chickpeas and creamy avocado add richness, while a zesty dressing of olive oil, lemon juice, cumin, and black pepper brings bold, aromatic flavor—all without the need for extra salt. Perfect for meal prep or a quick, delicious lunch, this low-sodium grain bowl is ready in just 35 minutes and makes four generous servings. Garnished with vibrant parsley, it’s a fresh, heart-healthy choice that’s sure to become a favorite in your weekly rotation!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 small red onion
- 2 cups kale
- 1 15-ounce can chickpeas
- 1 medium avocado
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon ground black pepper
- 0.25 cup fresh parsley
Instructions
Rinse 1 cup of quinoa under cold water in a fine-mesh strainer.
In a pot, bring 2 cups of water to a boil and stir in the quinoa.
Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed.
While the quinoa cooks, halve the cherry tomatoes, peel and dice the cucumber, deseed and chop the red bell pepper, and finely chop the red onion.
Remove the leaves from the kale stems, chop them finely and massage them with a little lemon juice to soften.
Drain and rinse the chickpeas thoroughly.
In a large mixing bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and kale.
In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of ground cumin, and 0.5 teaspoon of ground black pepper.
Pour the dressing over the quinoa mixture and toss to coat evenly.
Cube the avocado and gently fold it into the grain bowl.
Finely chop the parsley and sprinkle it over the top for garnish.
Serve immediately, or refrigerate for up to two days in an airtight container.
Nutrition Facts
Calories |
2046 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.3 g | 114% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1299 mg | 56% | |
| Total Carbohydrate | 251.7 g | 92% | |
| Dietary Fiber | 51.8 g | 185% | |
| Total Sugars | 36.6 g | ||
| Protein | 71.2 g | 142% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 519 mg | 40% | |
| Iron | 23.1 mg | 128% | |
| Potassium | 3455 mg | 74% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
